Monday
[0:00-10:00]
-30s Row; easy
-15s Kneeling KB Hip Opener / side
-30 Single Unders
-15s Lizard Stretch / side
-30s Sorenson Hold
…
[10:00-20:00]
-30s Row; moderate
-15s Frog Stretch
-60s Choice Jump Rope Practice
-15s Calf Stretch / side
-8 Hip Extensions on GHD
+
“Kelly Brown”
5 Rounds for Time (25:00 Cap)
-440m Row (or) Run
-10 Box Jumps 30/24″
-10 Deadlifts 275/185lb
-10 Wall Ball Shots 30/20lb, 10/9ft
Tuesday
EMOM 16:00
1) Choice Muscle-Up Drills / Practice
2) 6/6 KB Snatch
3) Handstand Hold Drills / Practice
4) 8/8 DB External Rotations / arm
+
Every 5:00 x 4 Sets:
-25/18 Calorie AirBike
-Max Rope Climb, Until 2:30 Mark
Wednesday
[15:00 Clock]
Find Heavy Clean & Jerk
+
“Whose Line Is It Anyway?”
AMRAP 14:00
-10 Line-Facing Burpee
-12 Shuttle Run (50ft=1)
-14 American KB Swing 53/35lb
Thursday
“Chef’s Choice”
AMRAP 60:00: Row & AirBike
*switch ergs every 10 minutes
*score is total calories
*compare to 8.17.23
Friday
Every 1:30 x 8 Sets:
-2 Snatch; any style
+
Open Workout 19.3
For Time (10:00 Cap)
-200ft DB Overhead Lunge 53/35lb
-50 DB Box Step-Ups 50/35lb, 24/20″
-50 Strict Handstand Push-Ups
-200ft Handstand Walk
Saturday
Partner “McDonks”
AMRAP 15:00 (Alternate Rounds)
-3 Front Squat 275/175lb
-5 DB Bench Press 90/60’s
*originally indi on 11.3.23
Vegetables
At Any Point This Week
Accumulate; as you see fit
-1:30 Single Leg Sorenson Hold / side
-1:30 Star Side Plank / side
-1:30 Ring Support Hold
-1:30 Handstand Hold; Against Wall
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.